First Journal entry

[Cantplankwell]

Unfortunate news. Best wishes to you!

Hi Stinner! I will figure it out. I have said a number of times in the last year I had planned to take time off from the gym in the dead of winter anyway...so I can concentrate on Hockey.

Got the game winner last night, open net shorty!...was a 6 on 4. First time I have ever done that. Ended up even +-0... Would rather have had a spectacular one timer snipe from the blueline..I'll take it anyway.

[StinnerOzz]

Hi Stinner! I will figure it out. I have said a number of times in the last year I had planned to take time off from the gym in the dead of winter anyway...so I can concentrate on Hockey.

Got the game winner last night, open net shorty!...was a 6 on 4. First time I have ever done that. Ended up even +-0... Would rather have had a spectacular one timer snipe from the blueline..I'll take it anyway.

Nice! Awesome to do something you haven't before. A one-T from the blue line is one of those top-tier gems for sure, haha! I'm more of an in-the-circles kinda guy.

[Cantplankwell]

Been back at it for a couple of months in the garage. I continue to have episodes of low back issues, that is no reason to not train, it means the training will have to be different; This was today:

Based on T-Nations "3 days a week is all you need" which I have been doing for a few weeks now. I no longer have a GHD stand, and I dont have any leg machines, so I have to sub some stuff. A lot of this stuff is new to me, with lower weights and higher reps, I am laying off the snatches and clean and jerks (you know the heavier triples and complexes anyway etc) for awhile. I may do metcons with them at light weight tho.

Warm Up; Jump rope 10 minutes of freestyle boxer stepping kind of stuff.

Abbreviated Catalyst athletics warm up.

Floor Presses:
Dumbbells 35lbs,
1x16
1x16
1x12

One Arm Rows
8x35lbs
8x35lbs
8x35lbs

Bulgarian Split Squats, 15 lb dumbbells
1x8
1x8
1x8

Barbell Good Mornings
1x10 x 20kg
1x10 x 20kg
1x10 x 20kg

Hanging Knee Raise from Chin up bar
1x12
1x12
1x12

Standing calf raisers,
Played around with holding a dumbbell for a few sets of 20 or so.

C2 Rower

Row 100m, 150m, 200m, 300m, 500m, 300m, 200m, 150m, 100m rest 55 seconds. Go hard on these, especially the last 50m or so.

Notes: This may be sporadic due to major changes at work requiring me to work much longer, I also have to behave because I cant risk injury

[Payton1221]

Based on T-Nations "3 days a week is all you need" which I have been doing for a few weeks now.

I agree with this. I've been doing shoulders and back one day followed by chest and back three days later then repeat for months. For legs I'm doing a lot of biking with steep hills for my legs and should hit 900 miles (I mean over 1400 km ) any day now for 2020.

[StinnerOzz]

Cool, man!! Welcome back. 3x per week is definitely adequate, my formative years were done on that schedule. If you have any need about finding an exercise for a certain muscle group, whether for strength or development, ask away. Since working out at home, I've had to replace a few things I'd been stuck doing at the gym (i.e., get out of my comfort zone and find ways to bring gains). I haven't been better off in years, and a lot of it is the exercise selection.

[Cantplankwell]

I agree with this. I've been doing shoulders and back one day followed by chest and back three days later then repeat for months. For legs I'm doing a lot of biking with steep hills for my legs and should hit 900 miles (I mean over 1400 km ) any day now for 2020.

Hi Payton, glad to see you have been getting some miles in, I have maybe about 150k so far, its been tough taking the time. THis program is minimalist for busy folks, it also looks a bit easier theoretically on my lower back.

Cool, man!! Welcome back. 3x per week is definitely adequate, my formative years were done on that schedule. If you have any need about finding an exercise for a certain muscle group, whether for strength or development, ask away. Since working out at home, I've had to replace a few things I'd been stuck doing at the gym (i.e., get out of my comfort zone and find ways to bring gains). I haven't been better off in years, and a lot of it is the exercise selection.

Hey Stinner, you have made some good suggestions in the past, I will be hitting you up for sure.

Ill try to keep at it, but dont be suprise if you see some big gaps where I just did not have the time to journal what I have been up to. Still want to get some PRs in the snatch and CnJ but its going to be very slow and steady.

[shaneinga]

Welcome back! Solid work. Good luck with the new program. I looked it up and it looks solid to me.

[StinnerOzz]

Hi Payton, glad to see you have been getting some miles in, I have maybe about 150k so far, its been tough taking the time. THis program is minimalist for busy folks, it also looks a bit easier theoretically on my lower back.



Hey Stinner, you have made some good suggestions in the past, I will be hitting you up for sure.

Ill try to keep at it, but dont be suprise if you see some big gaps where I just did not have the time to journal what I have been up to. Still want to get some PRs in the snatch and CnJ but its going to be very slow and steady.

As long as you're hitting it, that's all that matters! I'm here for whatever ya need. Good luck!

[Cantplankwell]

As long as you're hitting it, that's all that matters! I'm here for whatever ya need. Good luck!

You bet, thanks man!

[Cantplankwell]

Today: earlier

Jump rope warm up, 10 minutes

Abbreviated Catalyst warm up

Snatch Grip (and start position) Dead Lifts (Instead of regular dead lifts)
20kg x 8
20kg x 8
40kg x 6
50kg x 8
50kg x 8
50kg x 8

Seated OHP Dumbbells
20lbs x 12
20lbs x 12
20lbs x 12

Seated Cable Pull Downs
85lbs x 10
85lbs x 10
85lbs x 10

Hammer Curls
25lbs x 8
25lbs x 8
25lbs x 8

Overhead Cable Tricep Extensions (subbed in for PJR Pull overs)
35lbs x 8
35lbs x 8
35lbs x 8

Finisher Metcon
On the minute for 10 minutes 1 rep of (2xMuscle Snatch)+(2xOverhead squat)


Straightforward Stuff.

[Cantplankwell]

Welcome back! Solid work. Good luck with the new program. I looked it up and it looks solid to me.

Thanks Shane, lets see if I can make it work!

[Cantplankwell]

Today Earlier

Weigh in: 168lbs

Warm Up: Jump rope freestyle.

Abbreviated catalyst warm up

Squats
20kg x 6
20kg x 6
55kg x 8
55kg x 8
55kg x 8

RDLS (Subbed for leg curls)
43kg x 8
43kg x 8
43kg x 8

Chins (band assisted)
3 x 10
3 x 10
3 x 10

Dips (band assisted [smallest band])
3 x 8
3 x 8
3 x 8

Farmers Carry (plates suspended from straps)
60kg x 75'
60kg x 75'
60kg x 75'

Finisher
Run around the "block" approx 2.5km

Note:
Not used to higher reps with short rests

[shaneinga]

Nice work CPW. Tell me more about those farmers carries. How did you suspend 60KG from straps? Is that a 30KG plate per side? Sounds hard regardless.

[Cantplankwell]

This is how I do the farmers carrys, one of these in each hand. I guess "plates suspended from traps" might not be the best choice of words, I slip my hands through the eyes and it locks around my wrists, it can be awkward as the weights swing a bit while you walk. These are some lifting slings from work that we overbought, they are cheap. The distance is actually longer its actually around 150 feet when you put together out and back.

[shaneinga]

Thank you for the detailed description and pics. I answered you in my thread as well. Brilliant idea for variety.

[Cantplankwell]

Today, earlier

Supposed to be my middle of the week workout.

Warm Up: Jump rope 10 minutes freestyle.

Minimal dynamic stretches

Floor presses, hammer grip with dumbbells
35lbs x 16
35lbs x 16
35lbs x 12

One Arm Dumbbell rows
35lbs x 20
35lbs x 20
35lbs x 12

Bulgarian Split squats

Forgot which dumbbells I used, most likely the 15s
x 10
x 10
x 10

Barbell Good mornings subbed for back extensions
65lbs x 8
65lbs x 8
65lbs x 8

Standing calves raises, holding onto a 25lb dumbbell, other hand holding onto the rack
20
20
20

Finisher Conditioning:
Rowing Interval Pyramid, C2 Rower
100m, 150m, 200m, 300m, 500m, 300m, 200m, 150m, 100m Rest 50 seconds between these intervals.

Notes
Normally with olympic lifting you have longer resting periods upwards of 5 minutes between a double or triple at 70-80% maybe 5 or 6 sets. With the above good results can be achieved by maxing out on reps,with lighter weight, while strictly limiting resting times. This is absolutely foreign to me, but I am enjoying it nonetheless. Weird thing is I do better with the freestyle jump rope facing a nearby interior wall...when I face out the garage door towards the street...I mess up..a lot.

I will catch up on your journals hopefully soon, right now I am wallowing in my new sh*tty deteriorating life/work balance. At this rate I will be burned out by 57.

Have a great day.

[shaneinga]

Nice work CPW! Nice exercise selection and strong finish with the rowing intervals.

I never rest for the prescribed program suggested rest periods. Maybe I should. Idk.

Hopefully you are able to get some r&r this weekend.

[Cantplankwell]

Nice work CPW! Nice exercise selection and strong finish with the rowing intervals.

I never rest for the prescribed program suggested rest periods. Maybe I should. Idk.

Hopefully you are able to get some r&r this weekend.

Hi Shane! Thanks, this program seems to check all the right boxes...without overdoing it.

Keeping the rest periods short (30 seconds to 1 minute tops) seems to be a logical way to create additional stress without adding weight.

[Cantplankwell]

Today earlier

Warm Up: Freestyle jump rope, getting that boxer step and rythm down.

Catalyst athletics warm up:

More Warm up:
Muscle snatch + Drop Snatch = 1 rep

5 x 1 @30kg


Snatch Grip Dead lifts...wide snatch grip and starting position each rep.
51kg x 8
51kg x 8
51kg x 8

Seated Dumbbell Press
20lbs x 13
20lbs x 13
20lbs x 13

Cable Pull downs, underhand grip, medium width
90lbs x 12
90lbs x 12
90lbs x 12

Hammer Curls
15lbs x 14
15lbs x 14
15lbs x 14

OH Cable Tricep Extensions
40lbs x 8
40lbs x 8
40lbs x 8

Finisher/Metcon

Run around the block, 2.5km, 4 or 5 songs long

Definately getting better at the jump rope, pretty soon I will be able to throw some "swagger" into it

See what I did there, I am sneaking some Snatch work in, without actually doing them.

[TM79]

Glad to see you back at it CPW. Sessions are looking great. Three days a week, IMO is definitely all you need. Shoot, I only lift twice per week most weeks. As for swagger and jumping rope, I prefer to just not die.

[StinnerOzz]

I like the look of the "looks" work Hopefully it brings results, motivation, intensity, education, and a refreshing outlook on your lifting future. I've been through that numerous times, and it's immeasurably valuable to regain the motivation you used to have after dealing w/a period of maintaining, cruising, hanging in there, etc.

[Cantplankwell]

Glad to see you back at it CPW. Sessions are looking great. Three days a week, IMO is definitely all you need. Shoot, I only lift twice per week most weeks. As for swagger and jumping rope, I prefer to just not die.

Thanks Trent

Its good to be back! Ill catch up with you shortly.

I like the look of the "looks" work Hopefully it brings results, motivation, intensity, education, and a refreshing outlook on your lifting future. I've been through that numerous times, and it's immeasurably valuable to regain the motivation you used to have after dealing w/a period of maintaining, cruising, hanging in there, etc.

Thanks Stinner, TBH I have to say I have never been really happy with how I look, I am sure this will affect my aesthetics quicker than my usual OLY weight lifting + crossfit conditionng. One thing is that it sure is more low back/joint friendly. At some point tho I will probably make a point at running after a Snatch or CnJ pr, this program will probably help as I feel like I am healing up, and maybe will put some muscle on hopefully, it must be because I feel low grade soreness in traps, back, lats, triceps, and hams often.

[Cantplankwell]

Today Earlier

Warm Up:
Freestyle Jump rope

Abbreviated Catalyst warm up

Some practice power jerks 20kg

Squats

20kg x 5
20kg x 5
57kg x 8
57kg x 8
57kg x 8

RDLS
43kg x 8
43kg x 8
43kg x 8

Chins (grey band)
10
8
6

DIPS (red band)
8
8
8

Farmers Carrys (plates on straps...suitcase {shopping bag style })
35kg (a green and a red) each hand, 150'.... 3 reps

Conditioning: none today

Thats it

Squats..easy...will be getting harder tho.
RDLS are very effective, glutes/hams sore...why did I put these off for so long.
Chins/Dips, minimal bands here now, soon no bands...no more "band bitch" as my boys call me

[shaneinga]

RDLs are definitely a good exercise. Good to see you adding them in and that you enjoy them.

Nice workouts in here CPW.

[RT1957]

Good to see you back again CPW!!!

[Cantplankwell]

Today Earlier:

Minimal warm up:

Floor Presses, Dumbbells with hammer grip.
16 x 35lbs
16 x 35lbs
16 x 35lbs

One Arm Dumbbell Rows
20 x 35lbs
20 x 35lbs
20 x 35lbs

Bulgarian Split Squats
10 x 15lbs
10 x 15lbs
10 x 15lbs

Barbell Good Mornings (sub for back extensions)
6 x 75lbs
6 x 75lbs
6 x 75lbs

Calf (holding onto a 25lb dumbbell)
25
25
25

Notes:

Slept late ....so Express workout, very little resting, took maybe 30 minutes.

No time for conditioning this morning

Added reps to the presses/rows, will have to go to barbell with the floor press now, and landmines with the rows, I dont have any heavier dumbbells.

Splits squat, getting a little more feel for it, just added a rep or two.

The good mornings: added weight here as well but dropped reps, this movement requires a longer group of warm up sets.

Calf work,seems to have more effect if you move quickly and dont "lock out" at the top or bottom.

Sorry for being a very lazy journal friend, right now time is tight, when I have time its usually later in the evening....I veg on the couch with a good book, or go for a walk/swim with my wife or just talk to my kids. No real desire to pull the laptop out. I will try and do better soon.

Thanks
Alan

[shaneinga]

Nice way to get it done on short rest Alan. You still were able to get a good workout in that 30 minutes.

Have a good weekend.

[Cantplankwell]

Nice way to get it done on short rest Alan. You still were able to get a good workout in that 30 minutes.

Have a good weekend.

I could have skipped it but it would have bugged me all day long, and I would have had to workout 2 x on the weekend.

[Cantplankwell]

Today, much earlier.

Warm up: 15 minutes freestyle jump rope, Catalyst athletics warm up.

More Warm up: various muscle snatches, snatch balances, power snatches with 30kg or so just to get the whole body moving

Snatch grip Dead Lift, from snatch start position:

53kg x 8
53kg x 8
53kg x 8

Seated Dumbbell Press
25lbsx 11
25lbs x 11
25lbs x 11


Cable Pull downs, chin up grip
95lbs x 12
95lbs x 12
95lbs x 11

Straight Bar Curls
20kg x 12
20kg x 12
20kg x 12

Overhead Cable Extensions
40lbs x 10
40lbs x 10
40lbs x 10

Finisher
2.5 KM run, moderate pace

Notes
Straight forward stuff.

[shaneinga]

Bunch of solid lifting and a nice run thrown in as well. Nice work Alan.